| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 5/8/2008 |
Run |
andere |
Easy |
5.0 km |
|
|
 |
| 6/8/2008 |
Run |
andere |
Easy |
16.0 km |
|
|
|
| 6/16/2009 |
Run |
10 Steigerungen |
Easy |
1000.0 m |
|
|
|
| 7/15/2009 |
Run |
5 Steigerungen |
Easy |
500.0 m |
|
|
|
| 12/1/2008 |
Run |
andere |
Tempo |
2.0 km |
9:05 |
4:33 |
|
| 3/9/2008 |
Run |
andere |
Race |
10.0 km |
45:28 |
4:33 |
|
| 1/28/2010 |
Run |
10 km TDL in 4:40 (gepl.:4:45-4:50) |
Tempo |
10.0 km |
46:41 |
4:41 |
|
| 3/5/2008 |
Run |
andere |
Easy |
11.3 km |
53:48 |
4:46 |
|
| 1/12/2009 |
Run |
3x2000 |
Interval |
8050.0 m |
38:46 |
4:49 |
|
| 7/23/2009 |
Run |
3000-2000-1000 in 4:22 (4:25) mit 600 TP in 4:25 |
Interval |
7200.0 m |
34:54 |
4:51 |
|
| 2/12/2009 |
Run |
HaPa |
Fartlek |
9.6 km |
46:36 |
4:52 |
|
| 5/16/2008 |
Run |
andere |
Easy |
5.7 km |
27:47 |
4:53 |
|
| 4/14/2009 |
Run |
12 km Richtung Boberg |
Tempo |
12.0 km |
58:50 |
4:55 |
|
| 2/2/2009 |
Run |
Gehölz |
Tempo |
10.0 km |
49:03 |
4:55 |
|
| 8/3/2009 |
Run |
Schnelle 14 km Boberg |
Easy |
14.0 km |
1:08:45 |
4:55 |
|
| 6/30/2009 |
Run |
10x400 in 90.2, 400 TP in 2:30 |
Interval |
7600.0 m |
37:34 |
4:57 |
|
| 4/30/2009 |
Run |
11 km Crescendo von 5:40 - 4:20 |
Fartlek |
11.0 km |
54:34 |
4:58 |
|
| 5/18/2008 |
Run |
andere |
Easy |
8.0 km |
39:42 |
4:58 |
|
| 4/9/2009 |
Run |
10 km TWL (4:40 - 5:20, km) |
Fartlek |
10000.0 m |
49:46 |
4:59 |
|
| 7/6/2008 |
Run |
andere |
Easy |
10.0 km |
49:56 |
5:00 |
|
| 4/23/2009 |
Run |
5x1000 in 4:08 (gepl. 4:15-4:20), 600 TP in 4 Min. |
Interval |
7800.0 m |
38:57 |
5:00 |
|
| 12/17/2009 |
Run |
4x2000 in 4:38/9:16 (gepl. 9:20) mit 600 TP in 4:00 |
Easy |
9800.0 m |
48:57 |
5:00 |
|
| 7/27/2009 |
Run |
UPS-Lager, Horn |
Easy |
12.0 km |
59:58 |
5:00 |
|
| 8/29/2009 |
Run |
2x2 km Bobergrunde + 5x HaPa |
Easy |
12.0 km |
59:58 |
5:00 |
|
| 4/20/2009 |
Run |
Alster, Marathonstrecke, zurück |
Tempo |
12.0 km |
1:00:00 |
5:00 |
|
| 10/12/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
55:01 |
5:01 |
|
| 11/2/2009 |
Run |
14 km HT16, Alsterrunde, HT16 |
Easy |
14.0 km |
1:10:02 |
5:01 |
|
| 2/17/2009 |
Run |
7x400 in 90-95 |
Interval |
5600.0 m |
28:02 |
5:01 |
|
| 5/11/2009 |
Run |
Gehölz 3x |
Tempo |
11.0 km |
55:09 |
5:01 |
|
| 1/27/2008 |
Run |
Hammer Park 6 Runden |
Easy |
10.2 km |
51:18 |
5:02 |
|
| 4/16/2009 |
Run |
10x400 in 93, 400 TP |
Interval |
8000.0 m |
40:15 |
5:02 |
|
| 1/15/2010 |
Run |
12 km HaPa auf Schnee |
Easy |
11.6 km |
58:24 |
5:03 |
|
| 5/27/2008 |
Run |
8x400 in 1:37, 400 TP in 2:24 |
Interval |
6.8 km |
34:24 |
5:04 |
|
| 11/23/2009 |
Run |
13 km Gehölz |
Easy |
13.0 km |
1:05:56 |
5:05 |
|
| 9/16/2009 |
Run |
10 km HT16 - Bahn |
Easy |
10.0 km |
50:45 |
5:05 |
|
| 7/22/2008 |
Run |
10x400 in 96 |
Interval |
8000.0 m |
40:38 |
5:05 |
|
| 11/30/2009 |
Run |
11 km Gehölz zügig |
Easy |
11.0 km |
55:53 |
5:05 |
|
| 3/3/2009 |
Run |
8x400 in 1:34 |
Interval |
6400.0 m |
32:35 |
5:06 |
|
| 10/22/2009 |
Run |
15 km Gehölz |
Easy |
15.0 km |
1:16:21 |
5:06 |
|
| 3/30/2009 |
Run |
Gehölz 3x, zügig |
Easy |
11.0 km |
56:00 |
5:06 |
|
| 12/9/2009 |
Run |
13 km Gehölz |
Easy |
13.0 km |
1:06:14 |
5:06 |
|
| 5/23/2008 |
Run |
andere |
Easy |
11.4 km |
58:10 |
5:07 |
|
| 12/22/2008 |
Run |
andere |
Fartlek |
9.0 km |
45:58 |
5:07 |
|
| 5/25/2009 |
Run |
Bahn |
Tempo |
12.0 km |
1:01:18 |
5:07 |
|
| 7/19/2009 |
Run |
2x2 km Bobergrunde + 5x HaPa |
Easy |
12.0 km |
1:01:20 |
5:07 |
|
| 6/29/2009 |
Run |
HaPa und Bahn, 13 km |
Easy |
13.0 km |
1:06:27 |
5:07 |
|
| 8/17/2009 |
Run |
12 km Boberg |
Easy |
12.0 km |
1:01:29 |
5:08 |
|
| 7/31/2008 |
Run |
andere |
Easy |
8.0 km |
41:07 |
5:09 |
|
| 12/30/2009 |
Run |
12 km HT16-HaPa |
Easy |
12.0 km |
1:01:43 |
5:09 |
|
| 7/13/2009 |
Run |
12 km Bahn |
Easy |
12.0 km |
1:01:55 |
5:10 |
|
| 12/15/2008 |
Run |
andere |
Easy |
12.5 km |
1:04:31 |
5:10 |
|
| 9/7/2009 |
Run |
12 km Auslaufen |
Easy |
12.0 km |
1:01:58 |
5:10 |
|
| 10/26/2009 |
Run |
12 km HT16 - 6xPark - HT16 |
Easy |
12.0 km |
1:02:03 |
5:11 |
|
| 7/28/2008 |
Run |
andere |
Easy |
7.0 km |
36:14 |
5:11 |
|
| 1/21/2010 |
Run |
17 km Wandsbek und Horn, tw. auf Eis |
Easy |
17.0 km |
1:28:01 |
5:11 |
|
| 2/12/2008 |
Run |
andere |
Interval |
8.5 km |
44:01 |
5:11 |
|
| 12/1/2008 |
Run |
andere |
Easy |
9.0 km |
46:40 |
5:12 |
|
| 1/25/2010 |
Run |
13 km Kolumbusstraße |
Easy |
13.0 km |
1:07:27 |
5:12 |
|
| 12/29/2008 |
Run |
andere |
Fartlek |
11.6 km |
1:00:18 |
5:12 |
|
| 11/24/2008 |
Run |
andere |
Easy |
9.0 km |
46:51 |
5:13 |
|
| 6/16/2009 |
Run |
13 km HaPa |
Easy |
13.0 km |
1:07:41 |
5:13 |
|
| 9/14/2009 |
Run |
bis km 6 Boberg, 1 km am Park |
Easy |
13.0 km |
1:07:42 |
5:13 |
|
| 1/24/2010 |
Run |
13 km Alster, Eilbek, HT16 |
Easy |
13.0 km |
1:07:42 |
5:13 |
|
| 4/30/2009 |
Run |
AL nach 11 km Crescendo |
Easy |
2.0 km |
10:25 |
5:13 |
|
| 12/29/2009 |
Run |
17 km Park und Boberg |
Easy |
17.0 km |
1:28:33 |
5:13 |
|
| 11/18/2009 |
Run |
11.5 km Park |
Easy |
11.4 km |
59:23 |
5:13 |
|
| 2/15/2010 |
Run |
11 km Gehölz |
Easy |
11.0 km |
57:19 |
5:13 |
|
| 10/29/2009 |
Run |
14 km HaPa und Bahn |
Easy |
14.0 km |
1:12:57 |
5:13 |
|
| 5/17/2009 |
Run |
Gehölz 2x |
Easy |
9.0 km |
46:54 |
5:13 |
|
| 4/6/2009 |
Run |
Gehölz 3x, AL nach Berlin HM |
Easy |
11.0 km |
57:21 |
5:13 |
|
| 4/28/2008 |
Run |
andere |
Easy |
5.9 km |
30:30 |
5:13 |
|
| 7/15/2009 |
Run |
5,5 Auslaufen vor RRR auf der Bahn |
Easy |
5.5 km |
28:41 |
5:13 |
|
| 1/8/2008 |
Run |
andere |
Easy |
5.6 km |
29:13 |
5:14 |
|
| 6/22/2009 |
Run |
Bahn, AL nach Ratekau |
Easy |
12.0 km |
1:02:39 |
5:14 |
|
| 4/21/2009 |
Run |
5 EL und 5 AL |
Easy |
10.0 km |
52:13 |
5:14 |
|
| 1/17/2010 |
Run |
13,4 auf Schnee |
Easy |
13.4 km |
1:10:02 |
5:14 |
|
| 8/16/2009 |
Run |
3xGehölz |
Easy |
11.0 km |
57:31 |
5:14 |
|
| 7/19/2008 |
Run |
andere |
Easy |
11.0 km |
57:33 |
5:14 |
|
| 11/5/2009 |
Run |
12 km Märchensiedlung und Bahn |
Easy |
12.0 km |
1:02:47 |
5:14 |
|
| 4/25/2009 |
Run |
Gehölz 8x |
Long |
21.0 km |
1:49:55 |
5:15 |
|
| 11/17/2008 |
Run |
andere |
Easy |
9.0 km |
47:08 |
5:15 |
|
| 8/13/2009 |
Run |
12 km Boberg |
Easy |
12.0 km |
1:02:51 |
5:15 |
|
| 11/10/2009 |
Run |
16 km Boberg |
Easy |
16.0 km |
1:23:48 |
5:15 |
|
| 5/28/2008 |
Run |
andere |
Easy |
10.0 km |
52:30 |
5:15 |
|
| 3/30/2009 |
Run |
HaPa, AL |
Easy |
3.0 km |
15:45 |
5:15 |
|
| 7/24/2008 |
Run |
andere |
Easy |
8.0 km |
42:05 |
5:16 |
|
| 2/2/2009 |
Run |
andere |
Easy |
1.0 km |
5:16 |
5:16 |
|
| 12/8/2008 |
Run |
andere |
Fartlek |
13.0 km |
1:08:31 |
5:17 |
|
| 4/14/2009 |
Run |
AL nach 12 km TDL |
Easy |
3.5 km |
18:28 |
5:17 |
|
| 7/26/2009 |
Run |
Ludwigsburg, Felder, 13 km |
Easy |
13.0 km |
1:08:37 |
5:17 |
|
| 1/28/2008 |
Run |
andere |
Easy |
10.8 km |
57:01 |
5:17 |
|
| 10/15/2009 |
Run |
17 km Boberg |
Easy |
17.0 km |
1:29:50 |
5:18 |
|
| 6/23/2009 |
Run |
Auslaufen, 13 km HaPa |
Easy |
13.0 km |
1:08:44 |
5:18 |
|
| 1/5/2010 |
Run |
16 km HaPa auf Schnee |
Easy |
16.0 km |
1:24:36 |
5:18 |
|
| 2/22/2010 |
Run |
15 km Promenade und Weg, Fuerte |
Easy |
15.0 km |
1:19:23 |
5:18 |
|
| 7/11/2009 |
Run |
10km Bahn + Weg |
Easy |
12.0 km |
1:03:34 |
5:18 |
|
| 10/27/2008 |
Run |
andere |
Easy |
7.5 km |
39:44 |
5:18 |
|
| 7/12/2008 |
Run |
andere |
Easy |
11.2 km |
59:22 |
5:19 |
|
| 1/18/2010 |
Run |
12 km HaPa auf Schnee |
Easy |
12.0 km |
1:03:37 |
5:19 |
|
| 6/2/2008 |
Run |
andere |
Easy |
8.0 km |
42:30 |
5:19 |
|